Garlic Butter Cauliflower Rice
Fluffy garlic butter cauliflower rice in 10 minutes — the standard keto swap for rice, at about 5 g net carbs per serving.
Serves 4 · Prep 5 min · Cook 8 min
Ingredients
- 1 medium head cauliflower (about 600 g florets)
- 2 tbsp butter (cooking fat)
- 2 cloves garlic, minced
- squeeze of lemon
- Salt
- Chopped parsley or coriander
Method
- Pulse the florets in a food processor until rice-sized, or grate on the large holes of a box grater.
- Spread the riced cauliflower on a clean towel and squeeze out excess water — this stops it going mushy.
- Melt the butter in a wide pan over medium-high heat and fry the garlic for 30 seconds.
- Add the cauliflower, spread it out and cook for 5–6 minutes, stirring only occasionally so it browns slightly.
- Season with salt, lemon and herbs.
Tip. For a desi version, temper 1 tsp cumin seeds in ghee before adding the cauliflower.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 78 kcal |
| Fat | 4.7 g |
| Protein | 3 g |
| Total carbohydrate | 8.2 g |
| Fibre | 3.1 g |
| Net carbs | 5.1 g |
Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 26% of a 20 g net-carb day.
Fitting it to your macros
Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.
Frequently asked questions
How many net carbs are in garlic butter cauliflower rice?
About 5.1 g net carbs per serving (8.2 g total carbohydrate minus 3.1 g fibre), calculated from USDA data for the exact ingredient weights in this recipe.
Can I make it ahead?
It is best fresh, but leftovers keep 2–3 days in the fridge.